Gauge Your Appetite
Sometimes we eat for physical reasons -- we're genuinely hungry. And sometimes we eat for emotional reasons -- we're steamed at a coworker. But it's not always easy to figure out the difference.
To help, start using the YOU Diet Hunger Test. Throughout the day, judge your level of hunger using the scale below, and record it in a notebook. Try to focus on staying tuned to what your stomach is telling you, not what's happening with stress (kids going crazy), emotions (spouse is working late again), or habits (Letterman equals a bag of chips). This process will help you really feel your hunger, so you can let your stomach, not your emotions, dictate what you do.
0 Tank = Hungry
1/2 Tank = Edge is off
3/4 Tank = Satisfied and not hungry
Full Tank = Full and comfortable
Overflow Level S = Stuffed
Overflow Level OS = Overstuffed
Overflow Level BP = Button Pop/Exploding
Grabbing a fiber-filled fruit can help keep your hunger at bay. Find out which fruits work best.
Rate Before You Raid
Every time you find yourself reaching for the cheese sauce or cookie box, use the test to rate your hunger. Then, think about whether you're reaching for the leftover lasagna because you're truly hungry or you're eating for a reason that has absolutely nothing to do with hunger. You may just be thirsty. Aim to stay in the 3/4 to Full Tank range -- satisfied at all times. You'll get there by eating regularly throughout the day. After applying the gauge for 2 weeks, you'll start to know instinctively why you're eating and, better yet, you'll train yourself to eat simply to keep your stomach -- not your emotions -- satisfied.
Reference: YOU: On a Diet. Roizen, M. F., Oz, M. C., New York: Simon & Schuster, 2006. |
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